Slacked on My Bloodwork and Paid the Price

Got a wake-up call recently when my blood test showed low Vitamin D levels after months of ignoring supplements and skipping routine checks.

When you get a streak of good reports, you start believing your body has adapted. I brushed off the early signs thinking the unusual glute aches, constant shoulder niggles, and lingering fatigue were just part of running life. After all, runners are used to pushing through discomfort. I even told myself, “Maybe it’s just age.”

But when my shoulder felt like it was on fire for two straight weeks, I finally forced myself to get the bloodwork done. Turned out there is a Vitamin D deficiency. No wonder the aches, pains, and slow recovery were piling up.

And here’s why this is serious especially for someone like me with arthritis.

Why Vitamin D Deficiency is Dangerous for Runners

Vitamin D helps regulate the immune system and inflammation. In arthritis (especially osteoarthritis or rheumatoid arthritis):

• Deficiency can lead to increased joint inflammation, pain, and swelling,
• Worsened joint stiffness and discomfort, especially after running or activity,
• Slower joint recovery post-run.

Arthritis already compromises joint structures; vitamin D deficiency further weakens the underlying bone and cartilage. This raises the risk of joint degeneration and structural instability, and a higher risk of bone-related complications, such as osteopenia or osteoporosis in weight-bearing joints (hips, knees, spine – oh I feel all those pain now).

Vitamin D receptors are present in muscle tissue, influencing:

• Muscle strength, coordination, and power,
• Recovery after long runs or races,
• Reduced risk of muscle injuries, cramps, and weakness.

Vitamin D deficiency leads to muscle weakness. Weaker muscles make joints work harder, worsening arthritis symptoms during running.

Deficiency often results in:

• Fatigue (sometimes we link that to the weather or heavy training load)
• Poor endurance performance despite regular training,
• Reduced oxygen efficiency and metabolism leading to slower race times and poor recovery.

The combo of arthritis and vitamin D deficiency increases the risk of falls, fractures, and soft tissue injuries as balance, strength, and bone health are all compromised in addition to fatigue, longer recovery period, illness susceptibility, and reduced overall performance.

What I’ve Learned (and What You Should Do):

• Test regularly: don’t assume your last ‘normal’ report still holds.
• Take supplements: sunshine alone may not be enough, especially for indoor workers or during certain seasons.
• Pair Vitamin D with calcium + anti-inflammatory foods.
• Strength train to keep muscles strong and joints supported.

I may have caught this just in time – back on supplements, recovery mode ON, and calendar reminders set for future tests. But many runners may ignore these early warning signs and end up with avoidable injuries or misdiagnosed issues.

Listen to your body. Don’t shrug off the little things! Train smart; recover smarter!